"I read your article on building a wider back. I am pretty much new to bodybuilding. One of my roommates got me into it a couple months ago, and I kind of enjoy it. One of the exercises I really can't do are pull-ups, probably meaning my back is very weak. I can't do a single wide-grip pull up. I'll probably get 3/4 the way but will never get my chin above the bar. But I can do a couple of chin ups and narrow grip pull ups.
"So, I've been doing pull ups with some weight assistance machines in the school gym. Is there a workout plan you can set up for me? Because the 'shock techniques' you listed require pullups to failure, and my failure mark is right at around 3 or 4. I know, it's sad. I really hope I can see some improvement in my muscle hypertrophy."
- JK
My Answer: Don't do the machine assisted pull-ups. Do a pull-up as far as you can go, then have your workout partner assist you the rest of the way. Once you're up there with your chin above the bar, your partner will let go and YOU WILL HOLD THAT POSITION FOR AS LONG AS YOU CAN. Once you can't hold that position at the top, then lower yourself as slowly as possible. This will expose your back muscles to significant overload in the top range position, which is something your back muscles weren't getting because you could only do 3/4 pull-ups. Do this one set of one negative rep at the beginning of every workout.
And Jun: no I won't set up a program for you. I don't work for free. As a trainer, I can point you in the right direction, but it's up to you to do your homework in and out of the gym.
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